The Runner’s High

The Runner’s High: every runner has heard of it. Some call it myth, some have experienced it and believe it, and some swear it’s the only reason they run.

What is it anyway?

The Runner’s High has been described as a feeling of euphoria while running. According to Scientific America this is sometimes coupled with reduced anxiety and a lessened ability to feel pain. For decades, scientists have associated this phenomenon with an increased level in the blood of beta-endorphins, opioid peptides, thought to elevate mood. There are also claims that the brain’s endocannabinoid system—the same one affected by marijuana’s THC—may also play a role in producing Runner’s High.

Here in Canada we know EXACTLY what produces the Runner’s High.

The Canadian guide to politeness while running demands that all those encountered on any given training run will be met with the traditional “hi”. So the Runner’s High is actually a lack of oxygen to the brain produced by constantly saying hi to passersby while running!

As a Canadian runner one might literally pass a couple of hundred joggers on the pathway on a nice sunny day. While in an oxygen depleted state of exertion this extra effort to confront fellow runners and general citizenry can lead to cerebral hypoxia causing a feeling of light headedness or euphoria, thus…the Runner’s High!

In our research material we set out to discover just that…view our video below.

Listen to Your Body & Enjoy Your Sport Free of Pain

A race is a celebration of your training so heaven knows the last thing an endurance runner or triathlete wants to miss is a race, especially after so much heart, soul, dedication, not to mention time, have been invested. The key – avoiding and overcoming running injuries.

Endurance athletes alternate periods of intensive physical training with periods of rest and recovery. An imbalance caused by overly intensive training and inadequate recovery, can result in overuse, and ultimately, the dreaded running-related injuries.

While all runners are unique, two common running problem/injury-prone areas are the knee and the illiotibial band (or IT band).

The Knee (Patellofemoral Pain Syndrome)

The primary symptoms of a knee injury are PAIN along the medial (inner) aspect of the kneecap or just below the kneecap when climbing or descending stairs or hills, can be worse after prolonged sitting with knees flexed and at times the knee may want to “catch” or feel like it wants to “give out”.

Stretching, strengthening and supporting along with ICE and REST have been found to be the simplest and most effective treatment for these injuries.

1. Stretching of the hamstring, quad, calf and IT band will help to decrease pressure at the kneecap.

2. Strengthening of the quad will help the kneecap to glide more correctly through the groove at the knee joint.

3. Supporting the foot with proper shoes and insoles, can prevent or help to eliminate the vast majority of lower leg problems due to faulty bio-mechanics.

The Illiotibial Band (IT Band)

The primary symptoms of an IT band (fibrous band that spans from the hip to the shin that lends stability to the knee) injury is PAIN in the lateral knee exacerbated by running. May also be aggravated by prolonged hill running, running on a slanted road shoulder.

The IT band can be rested, iced, compressed and elevated (RICE) to reduce pain and inflammation, followed by stretching. Using a foam roller will help to loosen the IT band. Ultrasound and electrode stimulation can be used around the area to relax it. This can result in more comfort and/or a wider range of motion.

Healthy training and gear practices will help runners avoid injury, but if you do find yourself to be one of those running lovers who has a tendency to ignore the signs, you may not only find yourself missing your scheduled workouts, but on the sidelines cheering on your would-be competitors!

Experience should make you wiser about injury avoidance and the importance of strengthening your weaknesses. If you’ve fallen victim to one of the two injuries mentioned above, the upcoming off-season is the perfect time to give yourself some TLC and get the rest and therapy your body needs so that you’re ready to go when the new season rolls around.

Be smart. Listen to your body and enjoy your sport free of pain.

Splash “N” Dash Race Series

The Penticton Spash “N” Dash Race Series is a multi-sport event that combines swimming and running. It is designed to provide an opportunity to compete against others, challenge yourself, test your off-season training, and even help get your racing mojo back on track!

The series takes place at the Penticton Community Centre on the following Sundays: November 22 & December 13, 2015 and January 17 & February 21, 2016 with the Championship Race taking place March 6, 2016.

The event consists of the following:

– Adults 750m swim/3km run
– Kids’ event is in the Leisure Pool with a shorter adapted course

The scoring will be based on a Physiological equalizer system.

To register or for more specific information about the event visit:

Penticton Splash “N” Dash

Registration is limited and the event will fill up quickly so register early. Even if a little unprepared, why miss out? It’s the perfect training race for spring. Come on out and join the fun!

In Remembrance…

On Wednesday November 11, 2015 we pay tribute and remember those members of the armed forces – some who selflessly sacrificed their own precious lives in the line of duty — who have served their nation in war, in armed conflict, and in the effort of sustaining world peace.

Past, present and future we salute those who have served and those who continue to serve at home and overseas. Without them there would be no freedom.


Why Cold Laser Therapy?

Cold laser/Low Level Laser Therapy (LLLT) has been used worldwide for over 40 years to relieve pain and inflammation, repair tissue and heal wounds, remove scars, as well as regenerate nerves.

  • Quick relief from inflammation
  • Accelerates healing
  • Reduces pain fast
  • Extremely safe & non-invasive

How does it work?

Cold laser therapy helps tissues, muscle, skin and nerves to heal faster as it works at the cellular level. It is low-intensity laser therapy that uses low levels of light to stimulate healing. It doesn’t cause your tissues to heat up like aesthetic or surgical lasers. Low-level light is applied directly to the problem area and the tissue then absorbs the light. Generally, this application leads to a chemical or biological reaction to red and near infrared light and subsequently damaged cells have a physiological reaction that helps promote their healing/regeneration.

Cold laser therapy is painless and non-invasive and there’s no need for medication or other preparation. During the procedure, you’ll feel the laser device against your skin, but it does not create heat, vibration or sound. Even better, it is safe and there are generally no side effects or reported adverse results.

Each session takes only takes a few minutes, however, it may take a series of treatments before you can gauge its effectiveness.

If you’re struggling with aches and pains or a stubborn injury, cold laser therapy may be just the solution you’ve been searching for.

Fall back on Halloween night…

As the saying goes, spring forward, fall back…

Don’t forget to turn back your clocks this weekend and enjoy that extra hour of sleep Saturday night!

“Daylight Savings Time” is a way of making better use of the daylight in the evenings by setting the clocks forward one hour during the longer days of summer, and back again in the fall.

Daylight savings time will end with a “fall back” to standard time on Sunday November 1, at 2:00 a.m.

And, Happy Halloween…

If you’re a kid or a kid at heart who gets an adrenaline rush out of being scared to death, check out Penticton Local Halloween Events. You will experience haunted houses, Halloween themed carnival games, creepy and disturbing entertainment, and FEAR.

Yoga for Runners

Winter is the perfect opportunity to make time for some off-season strength and flexibility training since running mileage volume generally drops significantly.

Yoga for runners may be one of the top winter season workouts as it offers some wonderful poses that help runners with problem areas such as hamstrings, quads, IT bands, glutes and hip flexors. Yoga is also excellent for core strengthening and provides a great overall stretch.

The cold winter months will fly by, you’ll boost your fitness performance level, and you’ll be ready for spring training!

The following Runner’s World ‘Yoga for Runners’ offer popped up in my email box the other day and I thought it may be of interest.

Runner’s World ‘Yoga for Runners’

Allow your body time to rest & recover…

Hard to believe the summer is already over and we’re well into October. Just doesn’t seem possible – it flew by so darn fast this year! Hopefully you enjoyed some great training and some personal bests throughout the season. If you’re like me though, it’s time to give your mind, body and spirit the recovery it deserves throughout the fall and winter.

First to consider, is decreasing your volume and intensity. While being race fit brings it’s own rewards, it is also the time in the training/racing cycle when strength and flexibility are decreased, and you can become physically, mentally and emotionally pooped!

Second to consider, is that the fall/winter season is the perfect time of year to restore and regenerate all your energy systems!

Yoga and strength training will help with flexibility, strength, balance, power, and peace of mind.

When exercising regularly your muscles can become tight, which can lead to pulls, tears and other injuries. Strength training and stretching have not only been found to improve overall running performance, they can also help you prevent injury.

  • Stretching aids in loosening the muscle fibers, and stretching regularly will help maintain your flexibility and range of motion. Stretching is also a good way to cool down after a training session.
  • Strength-training helps runners add muscle, activating your muscle power more quickly during push-off and strengthening your hips for better balance and stability during push-off.

Both strength training and stretching workouts should be incorporated into your daily routine on a consistent basis. Once the body enjoys a period of recovery, you’ll be ready to embrace next season’s training plan and can look forward to a productive and successful race season in 2016.

Happy Thanksgiving!

Oh my gosh – time sure is flying by at a break neck pace. It’s hard to believe it’s been a year already since our homes were filled with family and friends for a festive meal and to give thanks for the blessings in our lives. This weekend we do it all over again.

The team at Ultra520K Canada wishes everyone a safe and wonderful Thanksgiving weekend!

“Love wholeheartedly, be surprised, give thanks and praise…then you will discover the fullness of your life.”

– Brother David Steindl-Rast

2015 Ultra520K Texas Results

Kudos to all the athletes who participated in the inaugural Ultra520K Texas in Marble Falls September 25-27, 2015.

Pushing your mental, physical, spiritual and emotional comfort zones is an extraordinary commitment that only a few can lay claim to.

Congratulations athletes on your personal achievements!

Ultra520K Texas Results